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in the spotlight

Breast Cancer Awareness Month

The National Breast Cancer Awareness Month (NBCAM) was founded in 1985. The aim of the NBCAM has always been to promote early detection and to provide information and support for breast cancer patients, survivors and their loved ones.

Did you know that
• 1 in 8 women will be diagnosed with breast cancer in their lifetime
• Most women diagnosed with breast cancer have no family history
• Physical activity can reduce the risk for breast cancer

October is Breast Cancer Awareness Month. While most people are aware of breast cancer, many forget to take the steps to detect the disease in its early stages. Visit the link below to set up an early detection plan and find out more about reducing your or a loved one’s risk for this disease.

To learn more visit: nationalbreastcancer.org.

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stories

Lisa

In 2011 and 2012, I struggled with low back pain and weight gain. I visited with chiropractors, physical therapists and eventually Physicians Neck and Back Clinic (PNBC). PNBC helped me alleviate the pain as I strengthened my core muscles over a 13-week program. I committed to PNBC and to myself to maintain my core strength. After PNBC, I needed to continue with my conditioning and I didn’t trust myself with home workouts, so I worked with a trainer at Fitness 19. After 6 months there, I felt I needed something more so I joined The Body Project.
 
I committed to doing The Body Project boot camp (interval training) three times per week at a set time. The workouts were tough but gave me increased energy. I liked the way I was feeling and actually looked forward to working out. I prioritized my workouts and scheduled them in my calendar to ensure I left work on time. After two months, I did not lose any weight but I supposedly gained muscle.
 
In January 2013, I participated in and won The Body Project’s 21-day weight loss challenge. I followed the whole food/organic/lean meat diet fairly closely for 21 days then transitioned to eating healthy. I believe in eating healthy 80-90% of the time and “cheating” the rest of the time. I still eat ice cream, chocolate and chips – but only in moderation. I eat very few breads and processed foods and do not drink pop. Taking bread out of my diet was difficult initially and now makes me a bit ill if I eat too much. I soon found a good replacement for bread with veggies like sweet potatoes and almonds because they give me a full feeling like I had with bread. Since January, I have lost over 40 pounds and I feel great. Plus, my overall cholesterol has been reduced by 30. I am proud of my accomplishment and want to continue on this path.

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in the spotlight

National Cholesterol Education Month

High blood cholesterol affects over 65 million Americans. It is a serious condition that increases your risk for heart disease. The higher your cholesterol level, the greater the risk. You can have high cholesterol and not know it. Lowering cholesterol levels that are too high lessens your risk for developing heart disease and reduces the chance of having a heart attack or dying of heart disease.

Want more helpful tips on how to lower your cholesterol? Click here.

Our healthy recipe of the month too: Chicken Picadillo – a zesty one-pot meal that is easy to throw together on a busy weeknight.

Chicken Picadillo

PREP: 15 minutes
COOK: 25 minutes
6 servings – Chicken and vegetables

Ingredients
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper, rinsed and finely chopped
1 medium red bell pepper, rinsed and finely chopped
1½ Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken breast, cut into thin strips
⅓ C no-salt-added tomato sauce
⅓ C low-sodium chicken broth
⅓ C lemon juice
¼ tsp ground cumin
2 bay leaves
⅓ C water
¼ C golden seedless raisins

For garnish:
1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped

Directions
1 Heat olive oil in a large sauté pan over medium heat. Add the onion, bell peppers, and garlic, and sauté until vegetables are soft, about 5 minutes.
2 Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.
3 Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.
4 Cover the pan, and reduce the heat. Simmer for 10 minutes.
5 Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.

Tip: Serve with brown rice and black beans.

Calories 162
Total fat 5 g
Saturated fat 1 g
Cholesterol 46 mg
Sodium 133 mg
Total fiber 2 g
Protein 18 g
Carbohydrates 13 g
Potassium 380 mg